Strength&Conditioning

Every 4 Min For 20 Min(5R)

12 Kb Front Rack Reverse Lunge(R1-L2)

10 Kb BentOver Row

8 Cal.Assault Bike

6 Bar Muscle-Up 6 C2Bar Pull-Up+ 6 Push-Ups

-Then-

Core Strength

Every 2:45 Min 11 Min(4R)

30 Sec:Hollow Hold

1 Min:Plank